From: Silver Wheels Cycling Club SilverWheelsCyclingClub@wildapricot.orgSubject: Rollin January 2017

Date: January 2, 2017 at 10:27 AMTo: Sally Saul sjsaul@mac.com

From the Editor

Welcome to the New Year!

Our first club ride for 2017 was on New Years Day and a large group showedup to ride and eat. It was a sunny 38 degree day with dry roads and not muchwind. Thanks goes to Terry and Karen Hobbs for opening their home to thehungry and and Ed Stewart for keeping this club tradition going.

The Silver Wheels Awards Banquet will take place on January 14. By now thedeadline has passed so if you did not sign up you will need to catch it nextyear. A summary of the big event will be in next month's Rollin'

Don't forget, the annual planning session will be on January 28. The locationis McBid Hall at Twin Lake Home Park. This is when many of the major clubevents are planned for the upcoming season. We will decide who, what, whenand where! If you want to see a specific ride on the calendar, especially non-club invitational rides, be there to bring it up. All members are welcome toattend.

Happy New Year! Facebook Twitter

JanuaryNewsletter

2017 Rollin'

Newsletter of the SilverWheels Cycling Club

attend.

See the club calendar for more specific details.

Steve

President: Bob Burkhardt

Vice President: Sue Wells

Treasurer: Betsy Nestor

Secretary: Larry Best

Membership: Randy Lottman and Emily Townsend

Website Coordinator: Tom Weber

Merchandise: Cindy Pesta

Sunshine: Dennis Stout

Safety Education: Ed Stewart and Mark Kasmark

Newsletter Editor: Steve Osmialowski

Ride Committee: LaDean Hutter and Greg Orlowski

Social Committee: Sue Wells

See the club roster webpage for phone numbers/email

Recent Rides & Events:

Chilly everything at the New Years Day ride

Six Stretches Every Cyclist Should Do

Marc Lindsay, Scottsdale Arizona

Give these six stretches a try to improve your flexibility and prevent common cyclinginjuries.

Downward-Facing Dog

What it helps: Since power is generated from the core and lower back during cycling,these areas can become fatigued and tight. This stretch releases tension along the entirespine and opens the hips while stretching the calf and hamstring muscles.

How: Begin on your hands and knees. Raise your hips up by straightening legs, keepingyour hands on the ground and slightly in front of your shoulders. Contract thequadriceps, and push your hips back. Concentrate on pushing your heels toward theground and keeping your spine as straight as possible.

Reps: Hold for 20–30 seconds, and repeat 3 times.

Doorway Stretch

What it helps: Because you never reach full leg extension during the pedaling motion,the hamstrings are in constant contraction. Hamstring flexibility and lower back painoften result. To counteract these common complaints, work on hamstring flexibility —particularly within 10–15 minutes of your ride.

How: Lie in a doorway with one leg flat on the ground. Place the other leg straight up onthe frame of the door. Scoot your butt as close to the door frame as you can tolerate.Keep your back and hips flat on the ground.

Reps: Hold for 20–30 seconds, and repeat 3–4 times.

Lunge and Reach

What it helps: Another core muscle, the iliopsoas, can become tight from aggressiveriding styles and the upstroke during the pedaling motion. This stretch will help torelieve tension on the front side of your hips.

How: Lunge your left leg, and put your right knee on the ground. Keep your backstraight, and lift your right arm straight up in the air, reaching for the ceiling. Twist yourtorso away from the knee you’re kneeling on. Repeat with the opposite leg and arm.

Reps: Hold for 20–30 seconds, and repeat 3–4 times with each leg.

Seated Glute/Piriformis Stretch

What it helps: The glutes are your workhorses during cycling. You rely on your glutes togenerate power during hard efforts like hill repeats. If these muscles become fatigued ortight, it could lead to lower back pain. This stretch will target the glutes and piriformismuscles, which attach to the backside of your pelvis.

How: Sit in a chair and cross one leg, with your ankle resting on the opposite knee.Keeping your back as straight as possible, bend forward at the hips so your shouldersfall toward the shin of the crossed leg.

Reps: Hold for 20–30 seconds, and repeat 3–4 times with each leg.

Upper Trap Stretch

What it helps: Because of the bent-over position common in road cycling, the uppertrapezius can become fatigued from the constant contraction needed to hold up thehead. This stretch will help to loosen the muscles, which run from the base of the skullalong the back of the neck to the upper shoulders.

The stretch: Sit in a chair with your head in a neutral position, and place your left handbehind your left hip. Place your right hand on the left side of your head, and apply gentledownward pressure, bringing your right ear toward your right shoulder. If you want toisolate the stretch higher in the neck, slightly rotate your chin toward your rightshoulder.

Reps: Hold for 10–15 seconds, and repeat 3–4 times on each side.

Revolved Belly Pose

How it helps: Lower back stiffness and pain are common complaints among cyclists,particularly after long or hard efforts. This stretch will help you relieve those symptomsby releasing tension in the lumbar spine.

The stretch: Start on your back with the knees bent. Stretch your arms straight out byyour sides. Bring your knees into your chest, then lower them slowly to the right side. Ifyou cannot lower your knees all the way to the floor, place a pillow on the floor, andallow your knees to rest there. Repeat on the opposite side. As you feel your lower backbegin to loosen, you can increase the stretch by extending your lower legs so that yourfeet reach toward your outstretched hand after you’ve lowered your knees.

Reps: Hold for 20–30 seconds, and repeat 3–4 times on each side.

Saturday, January 14 at Tom's Country Place in Avon, Ohio

Any questions? Contact Mark Kasmark, Banquet Committee Chair

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AAA Bicycle Roadside Assistance - Fact or Fiction?

By: Rob Hipskind

When one of us has a bad mechanical day on the road, the conversation oftenwanders to calling AAA for a tow truck to come help. While many of the 42regional AAA clubs do offer some form of emergency bicycle assistance, theEast Central District, which includes Lorain and Cuyahoga county residents,does not provide cyclist coverage. So, if you have been carrying that ultra-light AAA card in your saddle bag rather than a pump and a tube, you maywant to reconsider your strategy!

If we lived and rode our bikes in a different AAA district, including many thathave counties in Ohio, we might have coverage. For example, a MidAtlanticPremier AAA member can, from a normally travelled road in the Mid-Atlanticterritories, have their disabled 2 wheeled bike and a trailer, as well as thoseof a minor riding with them, transported 100 miles to either a bike shop orthe member’s house. If you are feeling like an activist, send an email askingfor bicycling coverage to MemberServiceCenterEC@aaaec.com and ask thatthey forward your request to their Membership Development Department

REMINDER

All are invited to the Silver Wheels Cycling Club annual planning meeting. Saturday, January 28 9AM

Meeting held at McBid Hall, located at Twin Lake Homes, 42660 AlbrechtRoad, Elyria, Ohio. Expect discussions and changes to Club policy/rules forthe coming year, special event rides planned, dates for annual events chosen,invitational ride requests for inclusion on the 2017 ride calendar and more!

All members are welcome to stay as long as you wish. The meeting usuallygoes until mid/late afternoon.

goes until mid/late afternoon.

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A pedestrian stepped off the curb and into the road without lookingone day and promptly gets knocked flat by a passing cyclist.

"You were really lucky there," said the cyclist."What on earth areyou talking about! That really hurt!" said the pedestrian, still on thepavement, rubbing his head. "Well, usually I drive a bus!" the cyclistreplied.

Copyright © 2016 {Silver Wheels Cycling Club}. All rights reserved.P.O. Box 867, Elyria, OH 44036

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